Self-Selecting E. 78 How I Grew My Glutes 4 INCHES
In this episode, I break down the specific training, nutrition, and mindset shifts I made between my 2023 and 2024 building phases—and how those changes led to more muscle growth, especially in my glutes.
I cover how to track effective progress during a surplus, why you need to mentally detach from scale anxiety, how to train smarter (not harder), and why being uncomfortable in a build is part of the process. I also explain how choosing the right exercises, prioritizing sleep, and managing recovery made a massive difference in my results—and why the glutes you want won’t come from being half-in on your bulk.
Whether you’re a competitor or someone looking to build a physique with intention, this episode is packed with real-world insights and actionable growth strategies.
Timestamps:
- [00:00 – 06:24] - Intro + how to measure meaningful growth (scale vs calipers vs photos)
- [06:24 – 12:00] - Knowing how much weight gain is appropriate & overcoming scale fear
- [12:00 – 15:10] - Returning to baseline after Anavar & adjusting unrealistic expectations
- [15:10 – 17:46] - Building a proper surplus—especially on non-training days
- [17:46 – 20:50] - Why being afraid of weight gain will stall your progress
- [20:50 – 23:23] - The non-negotiable: hitting protein even on untracked or social days
- [23:23 – 24:51] - Pre-workout fueling: what matters most for morning lifters
- [24:51 – 25:13] - How better training intensity became the biggest game-changer
- [25:13 – 27:52] - FOMO during prep season & resisting the urge to diet early
- [27:52 – 29:09] - Picking the right exercises & improving pelvic stability
- [29:09 – 30:26] - Bracing vs. waist growth: separating fact from fear
- [30:26 – 31:03] - Training mistakes from 2023 that limited glute growth
- [31:03 – 32:32] - 2024 glute-building exercises that worked: split squats & B-stance RDLs
- [32:32 – 34:12] - Why she ditched hip thrusts (and what she did instead)
- [34:12 – 39:03] - Managing fatigue, sleep quality & lifestyle around recovery
- [39:03 – 42:26] - Building through discomfort & defining success beyond the scale
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